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I'm 18 years old, I'm 50kg and 1.57m and I want to gain muscle, mostly in my legs and butt and chest.
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Hi Anon,
Welcome to EmpowHER. Start out with two to three weekly resistance workouts that are 45 to 60 minutes long. Give your body plenty of time to rest between sessions. Resistance workouts involve using either weights or your body weight as resistance. As you become stronger, you can add more workouts to your schedule.
Best,
Daisy
October 3, 2013 - 4:07am
This Comment
Hi Anon,
It is great that you are trying to improve your fitness! I think an important question to ask yourself is what are your goals for lifting weights? Are there particular areas you are trying to tone? Or perhaps you are trying to lose overall body fat? I think setting those goals is a good place to start figuring out what muscles to work and how often.
There are quite a few great fitness videos on EmpowHER that you may be interested in watching.
How to Burn Fat And Transform Your Physique:
https://www.empowher.com/fitness/content/how-burn-fat-and-transform-your...
Three Tips for Tone Arms:
https://www.empowher.com/fitness/content/three-exercises-toned-arms
Fitness Tips for Fall: https://www.empowher.com/fitness/content/fitness-tips-fall-her-week-health
Best,
September 26, 2013 - 9:43amShana
This Comment
Hi
Thanks for reply. Actually I don't want to loss body fat. One month ago I got very sick so I lost a lot os muscle mass, mostly in my legs and butt, and well, it doesn' look too nice :( I want to gain muscle and get fit off course, but in the gym that I am going to, the trainer is not to good because is a to of people there so he can't help me to make a plan to gain muscle, so I want to know how many times a women should lift each muscle group per week. I hope you can help me with this, then I can make a plan, because I don't have any idea about it. :(
September 26, 2013 - 12:31pmI'm planning to start using Sun warrior protein to gain muscle, is it okay??
This Comment
Well I am no expert on the subject, but I can tell you that I like working my legs and butt the most and I personally spend about 3 days a week on different leg/butt exercises.
I typically focus one day on my hamstrings and quads doing hamstring curls and leg extensions, another day focusing on the butt doing sitting and standing squats with alternating one leg squats and then another day doing active leg exercises working multiple leg/butt muscles with lunges or climbing the stair master holding small weights.
As far as protein goes, I think that's a personal preference. There are tons of health stores that can help you find something you may like. A well-balanced healthy diet will help you gain muscle as well so keep that in mind.
This of course is all just my personal opinion. If you are new to lifting weights, you should consult with personal trainer about proper form so that you don't hurt yourself and learn how to get the benefit out of the exercises. Even if they are busy, they should want to help you learn how to properly lift weights.
Some of the videos I provided links to may help you as well. You can also see if there are other video tutorials to help you learn how to lift weights and what exercises to do.
If you sign up on the site, you can subscribe to receive updates around fitness content. Here is the link to sign up: https://www.empowher.com/user/register
Best,
September 26, 2013 - 1:12pmShana
This Comment
Hi Anon,
It is great that you are trying to improve your fitness! I think an important question to ask yourself is what are your goals for lifting weights? Are there particular areas you are trying to tone? Or perhaps you are trying to lose overall body fat? I think setting those goals is a good place to start figuring out what muscles to work and how often.
There are quite a few great fitness videos on EmpowHER that you may be interested in watching.
How to Burn Fat And Transform Your Physique:
https://www.empowher.com/fitness/content/how-burn-fat-and-transform-your...
Three Tips for Tone Arms:
https://www.empowher.com/fitness/content/three-exercises-toned-arms
Fitness Tips for Fall: https://www.empowher.com/fitness/content/fitness-tips-fall-her-week-health
Best,
September 26, 2013 - 9:43amShana
This Comment
Hi Anon,
Welcome to EmpowHER. Training the large and oft overlooked muscles of the legs and butt helps to burn fat and may do as much for building upper body mass as any other exercise, if not more. Add these exercises to your routine to build the quadriceps, hamstrings and gluteus maximus, which make up the legs and butt. You might want to try squats, deadlifts, leg presses, all these types of exercises can help in firming the legs and butt area.
Best,
Daisy
September 25, 2013 - 6:18amThis Comment
Hi,
Thanks for reply. how many times I should do butt and legs exercises per week?, I read that I have to wait about 48 to 72 hours after training legs and back, is it right?? which other muscles groups need the same time to recover?
September 26, 2013 - 12:37pmMy goal is to get fit but I don't know how to make a good plan for gain muscle.
This Comment
Hi Anon,
Adults should engage in weight training at least two times a week.
You can always increase the number of days you train with weights as long as you give each muscle group three days of rest before training it again. Opting to increase this to three or four days will help you to reach your goals more quickly, as you will burn more fat and calories. It’s important before starting any new exercise program, to get a full medical check and discuss it with your physician. I hope all this information will help you in achieving your goal!
Best of luck,
Daisy
This Comment
HI,
October 1, 2013 - 1:22pmthanks for reply, do u know if is okay, if I lift weights for legs and butt 3 times a week, but back, arms, chest, core, etc, how many times i should lift weights for each one???
This Comment